One of the most common New Year’s resolutions that people strive to stick to each year is to exercise more. It’s also the one that most people tend to give up on before January is even over, often saying, “I just don’t have enough time.” The truth is, you have time for anything that you make a priority. Our lives are super busy with work, school, kids, etc., but that doesn’t mean that you can’t find at least a few minutes each day to focus on improving your fitness level. After all, any of exercise is better than nothing.
Here’s a list of the best bang for your buck in the amount of time that you have to exercise:
Got 4 minutes?
Try a Tabata workout. The idea behind the Tabata method is to work at your maximum level for 20 seconds, followed by 10 seconds of rest. This pattern is repeated continuously eight times for a total of four minutes of training. If you’re doing more than one Tababta drill, take one minute to rest between exercises. I would recommend doing a total of no more than six sets total, since you’ll be working at such a high level of intensity. If you only have time for one Tabata, consider doing an exercise like burpees, which is more demanding and works muscles throughout the entire body.
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The key to keeping up with an exercise routine for so many of us is having variety in our workouts. Doing the same workout routine every single day can get pretty boring and cause us to throw in the towel all together. I love to mix up my workouts. Changing things up constantly ensures that I work a variety of muscle groups and that I keep those muscles confused. Doing the same workout day in and day out will cause your body to adapt and you’ll eventually stop seeing progress. I also find that I actually look forward to my workouts when they vary from day to day.
I’m also a big fan of go anywhere/do anywhere types of exercises. These are the types of workouts that you can do in your living room just as easily as you would in the gym. They’re also great for traveling, as you can perform the exercises right in your hotel room! You can get a killer workout without using any equipment at all—just relying on your body’s own weight.
To satisfy both of these criteria I just created a new mobile workout actually does require some equipment—but it’s small enough to fit in your pocket. All your need are one or two dice!
(Don’t have dice to roll? No problem—here’s a virtual dice roller that you can use!)
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If you’ve decided that working out on your old elliptical machine while re-watching Breaking Bad episodes on Netflix isn’t helping you achieve maximum weight loss results, maybe it’s time to get out of the basement and join a gym. While some fitness centers offer bare-bones equipment for an affordable price, others offer a wide variety of amenities, but you’ll definitely pay to play.
Before you get out your wallet, decide what’s important to you in a fitness center and what you’re willing to pay for, then choose a gym accordingly. Below is a brief overview to help you make your decision. From Mild-Mannered to Big and Fancy, what do you need for your workout experience in 2014?
Mild Mannered $ – Planet Fitness, Anytime Fitness, Curves, Blink
- Low membership fees and no-hassle contracts mean you can get in shape without taking out a 2nd mortgage
- Often cater to first-time gym members by discouraging intimidating behavior like grunting, growling and gun-showing in the weight room
- Easy-to-use cardio and strength equipment, so you actually spend your time working out, not punching buttons and reading the user’s guide
- No children allowed and no child care. Is that necessarily a bad thing, though? Time away from the kids is OK, especially if you’re getting healthy
- No high-end amenities like juice bars, tanning beds, steam rooms, or swimming pools
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by Bob Greene for TheBestLife.com
Six No-Cost Workout Items
Think you need a pricey gym membership or fancy gear or gadgets to get a good workout? Think again. You can work your muscles and challenge your cardio using things you already have around your home or office. Check out these six household, office or everyday items that can double as workout equipment:
1. Stapler/Tape Dispenser
Use these office staples as weights to do arm exercises, including a lat raise: Stand straight up and let your arms hang at your sides. Slowly lift your arms up and straight out from your sides, stopping when your hands reach shoulder height (your arms will form a “T” with your body). Slowly lower your arms back down and repeat 10 to 15 times.
2. A Kitchen Drawer
Strengthen arms with a cabinet curl, a move similar to a bicep curl, using an open (and sturdy) kitchen drawer. To learn how, click here.
3. Your Desk
Lean against it to perform a standing pushup. To do it, put your hands shoulder-width apart on the edge of the desk so your thumb is under the desk and your fingers are on top. Walk your feet back away from the desk about two feet to form a straight line from your shoulders to your heels. Keep your core tight and your head in a neutral position. Lower your body toward the desk, then push back up to start. You can do it every time you stand up from your desk, or do a set of 10.
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There seems to be a great chasm between those who workout and those who do not. But does anyone really know why that is?
Often surrounded by people who don’t love working out as much as I do (admittedly, I’m an enthusiast), I’ve asked myself this question many times but to no avail. It seems that the path to fitness is narrow and few find it, but I wish that wasn’t so as exercise is such an essential part of a long, healthy life. Not to mention it can be a blast once you find your groove!
Perhaps there are some insider secrets that ‘insiders’ wrongly assume ‘outsiders’ already know. This slideshow is my humble attempt to “crack the code” and unveil those tips, tricks and secrets so that everyone can find their way to fitness and establish a routine that truly sticks.